Pre-WOD: Review the Jerk- 15mins (35-65-75-85)

Every min on the min for 8 mins.
4 Jerks @ 60% of 1rm (65#)

Then,

1/2 “Jack”

10mins AMRAP
10 Push press 115/75
10 KBS 1.5p/1p
10 Box jumps 24/20

4 +19
Happy to Rx this one. Did the first rounds of push presses unbroken, 4/4/2 the last 2 rounds.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Sali suljettu Mikko Salo Training campin vuoksi.

Jäsenille mahdollisuus kiipeilykokeilulle Tampereen kiipeilykeskuksella. Ilmoittautuminen allaolevan linkin kautta.

https://www.wodconnect.com/reebok-crossfit-33100/seminars/634

Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullups

Not For time, but move at a decent pace

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Three Rounds of:
KB Squat Clean 24kg
Deadlift (75/45#)
Box Jump (24/20")
Push Press (75/55#)
1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds

Total 90min
A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
B. Strength ring dips 4 x 4-3
C. Skill work
KPU practice for 20min
T2B practice for 10min

D. Metcon
AMRAP in 4 minutes of:
10 push press 30kg
10 pull ups

rest 4 min, and then

AMRAP in 4 minutes of:
10 KBS 24kg (overhead)
10 push ups

E. Post WO 1000m row, mobility

Three rounds of:
Wall-ball, 20 pound ball
Push press, 20/15 (Reps)
Box Jump, høj box (Reps)
Lunges 20/15 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AMRAP 20 Min
50 JumpRope
20 Burpee

5RFT:

400M Run
30 GHD Sit-ups
15 Deadlifts 250 pounds